Скачать или смотреть Can't 'progressive overload' anymore? (how to break training plateau)

What do you do when you can't progressively overload anymore? 📉

Deload
Sometimes giving your body that week of rest and recovery is honestly all you need, and you'd be surprised by how effective it is. If you haven't deloaded in the past 12 weeks, then do that first.
I would recommend deloading every 6-12 weeks even if you don't think you need it.

Reassess
There does come a point where you have progressed too much, and there other ways to approach progression.
Take a step back and reassess the exercise you are doing.
👉🏼 If you're no longer performing quality reps, drop the weight back to somewhere you can and begin progressing again from there.
👉🏼 If you're form is fine, you can switch things up like changing the rep range, changing the rest timer, or changing the tempo
👉🏼 And if you're a bit sick of that specific exercise, then it's time to change it for an alternative.

Increasing your calories
If you're trying to lose weight, then the best thing you can do is still to try and progressively overload to try and maintain as much muscle as possible because you are going to get weaker.
But if you're not, then maybe it's time to increase those calories. Calories is energy and the more energy you give your body, the more you can fuel your training to get stronger and break out of that plateau.

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